Fri 30 Oct 2026 · week 8
Easy run
On Strava as “Afternoon Run”
72%
- Distance
- 4.10km
- Moving time
- 32:24
- Avg pace
- 7:54/km
- Climb
- 19m
Against the plan
Easy run · 7 km asked at 8:10–8:45 /km
Distance59%
Pace93%
2.9 km short, 16 s/km quicker than the easy band — easy days are where the adaptation is banked, and spending it here costs you on Sunday.
The numbers
- Elapsed
- 32:29
- Relative effort
- 14
- Avg heart rate
- 126 bpm
- Max heart rate
- 146 bpm
- Shoes
- New Balance 1080v15
First half vs second half
First half
16:17
7:56 /km
Second half
16:13
7:54 /km
Difference
−0:04
faster
Pace
min / km · band is 8:10–8:45Heart rate
bpm · bands are your zonesElevation
metresDistance in kilometres along the bottom. Hover any chart to read them all at the same point. The green band is what easy run was prescribed at.
Splits
longer bar = faster · line is target pace- 18:03
- 27:45
- 37:56
- 47:47
- 0.18:52
Time in heart-rate zones
- Z5 VO2 max0:00
- Z4 Threshold0:00
- Z3 Tempo0:00
- Z2 Endurance29:12
- Z1 Recovery3:15